Description:
Calcium is without a doubt the best known and least known mineral.
Everyone knows how calcium is important to bone density, but few
understand how the body uses calcium to make bone, and what other
functions calcium performs in the body. Calcium is important not
only for strong teeth and bones, but it helps to maintain healthy
gums, a regular heartbeat, and the transmission of nerve impulses.
It is needed for muscular growth and contraction, and it prevents
muscle cramps while at rest. This macro-mineral helps blood clot,
prevents the development of preclampsia during pregnancy. Calcium
competes with lead for absorption. A calcium deficiency can allow
lead to be absorbed into the body. Calcium deficiency can also lead
to: aching joints, brittle nails, eczema, heart palpitations, hypertension,
muscle cramps, nervousness, depression, and in some people hyperactivity.
Complimentary Nutrients:
Iron, magnesium, manganese, phosphorus, Vitamins A, C, D, F and
protein - especially lysine.
Antagonists:
Too much saturated fat in diet, lack of exercise, excessive phosphorus,
excessive stress, and too much oxalic and phytic acids.
Health Benefits:
Nerve transmission, muscle growth and contraction, bones, heart,
skin, bone and tooth formation. blood clotting, heart rhythm, nerve
tranquilization, permeability of cell membranes, soft tissue, and
teeth.
Therapeutic Uses:
Menopause problems, nervousness, arthritis. aging symptoms such
as backache, bone pain, and finger tremors, menstrual cramps, overweight,
pre-menstrual tension, rheumatism, foot/leg cramps, insomnia.
Vitamin Therapies should be done with the supervision of a qualified
health care professional. In the panel on the left, under ailments
you can find more information about treatments for some of these
conditions. You can also locate therapeutic information on this
site by using the search engine - click on 'Search' in the panel
on your left - and entering words relating to the ailment you are
interested in.
Deficiency Indicators:
Brittle finger-nails, heart palpitations, nervousness, arm and
leg numbness, tooth decay, osteoporosis, rickets, insomnia, and
muscle cramps.
Dosage:
| RDA |
Optimal Health |
Therapeutic Amounts |
| 800 mg (males), 800 mg (females) |
1500 mg |
2400 mg |
RDA (Recommended Daily Allowance) are dosages developed by the
FDA. These amounts are designed to prevent deficiency symptoms.
For optimal health it is necessary to take a larger dose. The optimal
health amounts are for adults and children weighing over 100 lbs.
Children under the age of six should be given nutritional formulas
designed specifically for young children. The therapeutic amounts
to treat special conditions are usually much higher, and should
not be taken without the supervision of a qualified health care
professional.
Sources:
Calcium is found in milk products, salmon - with bones, sardines,
seafood, green leafy vegetables, asparagus, blackstrap molasses,
broccoli, cabbage, collards, figs, filberts, kale, kelp, mustard
greens, brazil nuts, almonds, walnuts, yogurt, bone meal, oysters,
and spinach. Calcium is best absorbed from green vegetables when
they are either lightly steamed or cooked. Raw greens, especially
spinach have their calcium bound to compound called phytates that
prevent the absorption of this mineral. Here are some examples.
| Food |
Amount |
MG |
| almonds |
1 cup |
325 |
| American cheese |
1 slice |
200 |
| beef liver |
1/4 lb. |
500 |
Comments:
The amino acid lysine is needed for calcium absorption. Foods like
eggs, fish, lima beans, milk, potatoes, red meat, and soy products
are good sources of lysine. Female athletes and menopausal women
need greater amounts of calcium, than other women do. Heavy exercising
hinders calcium uptake, but moderate exercise promotes it. Insufficient
vitamin D intake, or excessive amounts of phosphorus (which can
be obtained by drinking carbonated beverages), interferes with calcium
utilization. Consuming alcoholic beverages, coffee, junk food, excess
salt, leads to the loss of calcium by the body. Calcium supplements
are more effective when taken in smaller doses spread out through
the day, and before bedtime. When taken at night, calcium also promotes
sound sleep, and prevents nighttime leg cramps. Many people feel
the need to take antacids. Antacids decrease the acidity needed
for calcium uptake. Most people taking antacids need instead to
supplement with betaine HCL to improve their digestion. (See Achlorhydria
in Ailments).
